Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

monostructural wod/warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Athletes Notes

Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.

Monostructural Part A

Metcon (Time)

Part A

3 Rounds

For Time:

250/200m Row

Rest :30

250/200m Ski

Rest :30

500/400m Bike Erg

Rest :30

Monostructural part B

Metcon (Time)

Part B

2 Rounds

For Time:

500/400m Row

Rest :45

500/400m Ski

Rest :45

1000/800m Bike Erg

Rest :45

Monostructural Part C

Metcon (Time)

Part C

1 Round

For Time:

1000/800m Row

Rest 1:00

1000/800m Ski

Rest 1:00

2000/1600m Bike Erg

Metcon

Metcon (4 Rounds for time)

Clean and Jerk Ladder

4 Rounds

10 Clean and Jerks (135/95)

8 Clean and Jerks (155/105)

6 Clean and Jerks (185/125)

4 Clean and Jerks (205/135)

2 Clean and Jerks (225/155)

Rest 3:00 b/t rounds

* Set up separate bars for each weight if possible; bar must be dropped and athlete will step over the bar when progressing to next bar. Dropping the bar behind the athlete will result in a no rep. Bar weight should equate to 50%, 55%, 65%, 75%, and 80% respectively. Move fast and with purpose.